January 17, 2024

20 minutes, for quality:
5 reps per side, adductor slide
5 reps per side, side plank hip thrust
10 reps per side, half kneeling chop
10 reps per side, half kneelinlg lift
10 alternating reps, plate halo

5 minutes on, 2 minutes off x 3 sets:
40/30 calories, then AMRAP
8 pull-ups
50′ dumbbell front rack walking lunge


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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